Gym Workout List

CARDIO/PLYO

• Warm-up: 2-lap run
• 6 x 20s sprint w/ 10s rest (tabata)
• 3 x 10: squat jumps
• 2 x 10: switch jumps
• 2 x 10: box switch jumps
• 2 x 10: one leg box jumps
• 2 x 10: kettlebell swings

CORE

• 2 x 10: plank with leg lifts
• 3 x 30: lower abs
• 2 x 20: Russian twist
• 2 x 20: sit ups w/ ball
• 2 x 10: plank with knee drive
• 2 x 10: side plank with reach

LEGS

• 2 x 20: tip-toe squats
• 2 x 10: dumbbell squats (20lb each side)
• 2 x 10: dumbbell or kettlebell romanian deadlifts (10lb)
• 2 x 10: lunges (15lb each hand)
• 2 x 10: toe raises (120lb both legs)
• 2 x 10: abduction-thighs (75lb)
• 2 x 10: adduction-thighs (95lb)
• 2 x 10: hamstring (30lb?)
• 2 x 10: leg curl (left:20; right:25)

ARMS/SHOULDERS/UPPERBACK

• 2 x 10: rowing (4lb)
• 2 x 5: pull-ups (12lb assist)
• 2 x 5: dips (12lb assist)

Cool-off: 15min on elliptical